Strengthening an Unstable Ankle

One of the popular sports offered by the City of Sacramento Department of Parks & Recreation is basketball, which is hosted by George Sim Community Center. Whether participating in the FAM Basketball League, or simply getting together with friends for a pick-up game, this favorite pastime can be a tremendous amount of fun. Of course, as is the case with any physical activity, it does come with a certain degree of injury risk.

It’s important to be aware of this risk, since a minor issue can develop into a chronic ankle instability problem if you aren’t careful. At McDowell Orthopedics & Podiatry Group, we want you to be able to participate in activities such as these that you enjoy. We can show you some preventative measures to take, but sometimes you may need to use ankle strengthening techniques to improve an existing problem with weak ankles.

Unstable ankles will often become an issue when intense activity levels are resumed before the body has adequate time to completely heal following an ankle injury—often a sprain. While the ankle is still recovering, it does not have its usual level of stability. Not only does this make it more susceptible to additional injury, it increases the risk factor for developing a chronically unstable joint.

Some of the best ways for strengthening an unstable ankle so you can return to normal activities include:

Gently pressing your foot against a fixed object for a count of 10 while having the foot in a “down and in” position.

Gently pressing your foot against a fixed object for a count of 10 while having the foot in a “up and out” position.

Carefully pushing the foot down against a fixed object and holding for a count of 10.

Carefully pushing the foot up against a fixed object and holding for a count of 10.

Using a resistance band to hold these same in, out, up, and down motions for a count of 10.

Once you have regained strength and motion in the ankle, start low intensity levels of walking, jogging, or cycling and gradually increase them.

For more information on ankle strengthening, preventing ankle injuries, or receiving ankle instability treatment, contact McDowell Orthopedics & Podiatry Group today. You can reach our Sacramento, CA podiatrist office by calling (916) 961-3434 or take advantage of our online form to schedule your appointment with us.